Monthly Archives: Dec 2018

Monday, December 31st

By Travis Schliesser Class schedule Monday 12/31 – 5/6/8/9am.  All other classes cancelled                            Tuesday  1-1  Closed Is Lifting Safe for Children? -Girls Gone Strong Is Aerobic Exercise the Key to Successful Aging?- NY...

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Saturday, December 30th

By Travis Schliesser    In teams or two, with one partner working at a time. With a running clock: A) 00:00-10:00 AMRAP Calorie Row  Rest 2 minutes  B) 12:00-16:00 4 minute Amrap of burpees to plate  Rest 3 minutes  C)19:00-37:00 18 Minute...

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CrossFit WOD, December 29, 2018

Saturday, December 29th Metcon (AMRAP – Reps) In teams or two, with one partner working at a time. With a running clock: 00:00-10:00 AMRAP Calorie Row  Rest 2 minutes Metcon (AMRAP – Reps) 12:00-16:00 4 minute Amrap of burpees to...

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CrossFit WOD, December 28, 2018

Friday, December 28th Weightlifting Metcon (4 Rounds for reps) 4 sets of: Posted Single Leg Deadlift x 10 reps / leg rest 60 seconds  Barbell Glute Bridge x 10 reps rest 60 seconds  Dumbbell Bench Press x 10 reps rest 60 seconds Metcon...

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Friday, December 28th

By Travis Schliesser   Recovery Is About Creating Balance -Breaking Muscle A) 4 sets of: Posted Single Leg Deadlift x 10 reps / leg rest 60 seconds  Barbell Glute Bridge x 10 reps rest 60 seconds  Dumbbell Bench Press x 10 reps rest 60...

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Thursday, December 27th

By Travis Schliesser   A) With a running clock: At 00:00, 1 set max unbroken strict pull-ups At 02:00, 1 set max unbroken strict dips At 04:00, 1 set max unbroken strict pull-ups At 06:00, 1 set max unbroken strict dips At 08:00, 1 set max...

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Wednesday, December 26th

By Travis Schliesser   Class schedule December 26th: 8am/9am/330/430/530pm A) On the minute, for 12 minutes (3 sets of each): Staiton 1 – Goblet Squat x 6 reps Station 2 – Side Plank Reverse Fly x 20-30 seconds   Left  Station 3 – Goblet...

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Monday, December 24

12 Days Of Christmas  Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round. Ex. On the 1st day of Christmas, my coaches gave to me, one Pull Up; on the 2nd day of...

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902 Johnson Rd Centralia, WA 98531